{"id":375417,"date":"2022-05-24T08:59:31","date_gmt":"2022-05-24T06:59:31","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=375417"},"modified":"2022-05-24T09:01:58","modified_gmt":"2022-05-24T07:01:58","slug":"kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka\/","title":{"rendered":"Kako vje\u017ebanje pretvoriti u naviku u 8 jednostavnih koraka"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka\/#Sto_je_zapravo_navika\" title=\"\u0160to je zapravo navika?\">\u0160to je zapravo navika?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka\/#Ucinkoviti_savjeti_kako_vjezbanje_pretvoriti_u_naviku\" title=\"U\u010dinkoviti savjeti kako vje\u017ebanje pretvoriti u naviku\">U\u010dinkoviti savjeti kako vje\u017ebanje pretvoriti u naviku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka\/#1_Krenite_korak_po_korak\" title=\"1. Krenite korak po korak\">1. Krenite korak po korak<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka\/#2_Postavite_male_odnosno_realne_ciljeve\" title=\"2. Postavite male odnosno realne ciljeve\">2. Postavite male odnosno realne ciljeve<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka\/#3_Planirajte_svoje_treninge_unaprijed_kao_vaznu_stvar\" title=\"3. Planirajte svoje treninge unaprijed kao va\u017enu stvar\">3. Planirajte svoje treninge unaprijed kao va\u017enu stvar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka\/#4_Imajte_rezervni_plan\" title=\"4. Imajte rezervni plan\">4. Imajte rezervni plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka\/#5_Odaberite_dosljednost_umjesto_intenziteta\" title=\"5. Odaberite dosljednost umjesto intenziteta\">5. Odaberite dosljednost umjesto intenziteta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka\/#6_Ne_forsirajte_se_previse_i_ne_usporedujte_se_s_drugima\" title=\"6. Ne forsirajte se previ\u0161e i ne uspore\u0111ujte se s drugima\">6. Ne forsirajte se previ\u0161e i ne uspore\u0111ujte se s drugima<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka\/#7_Nemojte_se_bojati_nagraditi_sebe\" title=\"7. Nemojte se bojati nagraditi sebe\">7. Nemojte se bojati nagraditi sebe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka\/#8_Pronadite_si_partnera_za_teretanu_ili_odgovarajuce_grupne_treninge\" title=\"8. Prona\u0111ite si partnera za teretanu ili odgovaraju\u0107e grupne treninge\">8. Prona\u0111ite si partnera za teretanu ili odgovaraju\u0107e grupne treninge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li ikada razmi\u0161ljali o tome \u0161to je zajedni\u010dko svim uspje\u0161nim ljudima? I ne pri\u010dam samo o slavi i novcu. Mislim na uspjeh na bilo kojoj razini. Nije va\u017eno grade li ti ljudi vlastiti posao, pjevaju, slikaju, razvijaju karijeru na poslu ili su na dobrom putu do postizanja svojih ciljeva u vje\u017ebanju. Klju\u010d za nastavak kretanja u pravom smjeru je <strong>dosljednost, navike ili se to mo\u017ee nazvati rutinom.<\/strong> Uspjeli su izgraditi ne\u0161to \u0161to im omogu\u0107uje da se redovito bave odre\u0111enom aktivno\u0161\u0107u u kojoj<strong> prirodno rastu, idu naprijed i ostvaruju svoje snove.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dosljednost \u0107e uvijek pobijediti intenzitet,<\/strong> a \u010desto i talent. Upravo tu karakteristiku \u0107emo danas pobli\u017ee pogledati i ujedno vam donijeti u\u010dinkovite savjete. Oni \u0107e vam pomo\u0107i da stvorite navike koje utiru put do uspjeha.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_zapravo_navika\"><\/span>\u0160to je zapravo navika?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedan od glavnih stupova uspjeha \u2013 navika, zapravo je <strong>obrazac pona\u0161anja koji ponavljamo, i to dosljedno.<\/strong> Razmislite li o tome, vrlo vjerojatno \u0107ete otkriti da ih u \u017eivotu imate na desetke. No, ve\u0107 ih toliko dugo prakticirate da ih podsvjesno radite automatski i ne obra\u0107ate na njih nikakvu dodatnu pa\u017enju. To mo\u017ee biti, primjerice, <strong>pranje zubi, redoviti doru\u010dak, odlazak na posao, \u0161kolu ili vo\u017enja.<\/strong> To je ne\u0161to \u0161to radite automatski i bez razmi\u0161ljanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne morate razmi\u0161ljati o tome koliko poteza morate napraviti kada \u017eelite voziti auto. Va\u0161 se mozak ne fokusira na potrebu da prona\u0111ete i uzmete klju\u010deve, obujete cipele, otvorite vrata, sjednete, pokrenete motor itd. Ukratko, to \u0107e u\u010diniti bez razmi\u0161ljanja, a jedini na\u010din da to postignete je to \u0161to ste<strong> to radili toliko \u010desto i redovito da je to postalo automatizirano. Navika se tako\u0111er mo\u017ee primijeniti na vje\u017ebanje, u\u010denje ili druga podru\u010dja u va\u0161em \u017eivotu.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[1 &#8211; 2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,51652,29667,8350,49306,29630,53695,4393,47398,36364,49009,36328\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ucinkoviti_savjeti_kako_vjezbanje_pretvoriti_u_naviku\"><\/span>U\u010dinkoviti savjeti kako vje\u017ebanje pretvoriti u naviku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite biti jedan od onih koji su vje\u017ebanje pretvorili u naviku, inspirirajte se na\u0161im savjetima u nastavku. Oni \u0107e vam <strong>pomo\u0107i da stvorite novu rutinu i da ne propustite niti jedan trening<\/strong>. S time, posljedi\u010dno, dolaze i rezultati iz snova. Sami \u0107ete se uvjeriti da \u0107e s vremenom to postati automatski i prirodnije i nije bitno koliko \u0107e vam vremena trebati da stignete do toga. Jer putovanje je odredi\u0161te. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Krenite_korak_po_korak\"><\/span>1. Krenite korak po korak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Danas ve\u0107ina ljudi \u017eeli sve odjednom, ali s ovim pristupom ne biste stigli daleko. Va\u017eno je krenuti korak po korak. Ono \u0161to je najva\u017enije, <strong>nemojte poku\u0161avati promijeniti mnogo stvari odjednom i usredoto\u010dite se na izgradnju samo jedne nove navike odjednom.<\/strong> Naprimjer, poku\u0161ajte samo nositi sportsku odje\u0107u na jedan dan i polako se priviknite na svoj budu\u0107i identitet. Mo\u017eete isprobati i super kratki trening. Dovoljno je napraviti<strong> 10 \u010du\u010dnjeva, nakon \u010dega mo\u017eete s veseljem prekri\u017eiti vje\u017ebu s dana\u0161njeg popisa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/iStock-1225326519-1124x749.jpg\" alt=\"Krenite korak po korak\" class=\"wp-image-353344\" width=\"843\" height=\"562\" title=\"Krenite korak po korak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1225326519-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1225326519-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1225326519.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Alternativno,&nbsp;<strong>pro\u0161e\u0107ite po kvartu ili oko ku\u0107i i gotovi ste. Po\u010dnite polako, ali to radite svaki dan<\/strong> i postupno pove\u0107avajte intenzitet ili u\u010destalost vje\u017ebanja. Ako vam je potrebna pomo\u0107 na po\u010detku, mo\u017eete isprobati strategiju koja se zove <strong>pravilo 2 minute<\/strong>. Vrlo je jednostavno i fokusira se samo na to kako zapo\u010deti aktivnost, zato ne bi trebalo trajati vi\u0161e od 2 minute.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li danas tr\u010dati? Samo zave\u017eite tenisice. To je sve \u0161to trebate u\u010diniti kako bi dana\u0161nja aktivnost bila uspje\u0161na. Ovaj&nbsp;<strong>kratki po\u010detak od 2 minute \u010desto je dovoljan da potakne va\u0161u motivaciju<\/strong> i pomogne vam da zavr\u0161ite zadatak. Budu\u0107i da ve\u0107 imate tenisice, ni\u0161ta vas ne spre\u010dava da tr\u010dite. Male aktivnosti poput vezanja vezica stvaraju situaciju za postizanje ve\u0107ih ciljeva. U pravilu, najte\u017ee je zapravo zapo\u010deti. <span class=\"tadv-color\" style=\"color: #ff6600\">[4 &#8211; 6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Isti pristup preporu\u010duje James Clear u svojoj knjizi Atomic Habits (2018.):<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Vrlo jednostavno<\/th><th class=\"has-text-align-center\" data-align=\"center\">Jednostavno<\/th><th class=\"has-text-align-center\" data-align=\"center\">Prosje\u010dno<\/th><th class=\"has-text-align-center\" data-align=\"center\">Zahtjevno<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vrlo zahtjevno<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zave\u017eite svoje tenisice<\/td><td class=\"has-text-align-center\" data-align=\"center\">Hodajte 6.000 koraka<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tr\u010dite 20 minuta svaki dan<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tr\u010dite sat vremena \u010detiri puta tjedno<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tr\u010dite maraton<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Obucite odje\u0107u za vje\u017ebanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">Napravite 10 \u010du\u010dnjeva<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vje\u017ebajte 30 minuta<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prilagodite trening svojim ciljevima<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nabacite 10 kg mi\u0161i\u0107ne mase<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izvadite svoj bicikl iz gara\u017ee<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vozite se svaki dan 20 minuta<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vozite se po sat vremena tri puta tjedno<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vozite se 2 sata svaki drugi dan<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sudjelujte u utrci<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Popijte \u010da\u0161u vode uz doru\u010dak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Svaki dan pojedite 1 komad va\u0161eg omiljenog vo\u0107a\/povr\u0107a<\/td><td class=\"has-text-align-center\" data-align=\"center\">Jedite redovito &#8211; pet puta dnevno<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prilagodite prehranu svojim ciljevima<\/td><td class=\"has-text-align-center\" data-align=\"center\">Smr\u0161avite 20 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1-749x1124.jpeg\" alt=\"Postavite male odnosno realne ciljeve\" class=\"wp-image-353375\" title=\"Postavite male odnosno realne ciljeve\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1-266x400.jpeg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1.jpeg 1364w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Postavite_male_odnosno_realne_ciljeve\"><\/span>2. Postavite male odnosno realne ciljeve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste na po\u010detku svog puta i jedva ste odradili par treninga, vjerojatno <strong>nije dobra ideja odmah postaviti hrabar cilj poput &#8220;\u017delim smr\u0161avjeti 10 kilograma&#8221;.<\/strong> Najvjerojatnije ne\u0107ete uspjeti, jer \u0107e nekoliko \u010dimbenika igrati ulogu. Povremeno se mo\u017ee dogoditi da presko\u010dite trening ili \u0107ete \u010dak shvatiti da sagorijevanje tolikog broja kalorija ne traje samo tjedan ili mjesec dana. Ina\u010de, ako vas zanima \u0161to ovaj naporan posao podrazumijeva, svakako pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako izgubiti kilogram masti i koliko se energije zapravo skriva u njemu.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz tog razloga, va\u0161i<strong> ciljevi bi trebali biti ostvarivi u po\u010detku<\/strong>. Uz to dolazi i ve\u0107a vjerojatnost da <strong>\u0107ete se dr\u017eati vje\u017ebanja i pretvoriti ga u naviku<\/strong>. Ako je gubitak 10 kilograma zapravo va\u0161 cilj, morat \u0107ete i\u0107i korak po korak. Podijelite ovaj cilj na manje komade \u2013 \u017eelite izgubiti 0,5 kilograma tjedno. To se vi\u0161e ne \u010dini toliko puno, zar ne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, bitno je da 0,5 kg tjedno iznosi 2 kg mjese\u010dno. To zna\u010di da ako sve ide kako treba 5 mjeseci, san o mr\u0161avljenju od 10 kg je ostvariv. I vjerujte mi, ovo vrijeme \u0107e proletjeti kao strijela. Ne zaboravite<strong> pratiti svoj napredak i svoju te\u017einu.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da biste saznali vi\u0161e o tome kako postaviti realne ciljeve koriste\u0107i SMART metodu, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>5&nbsp;savjeta kako ostati aktivni, motivirani i nikada ne prestati vje\u017ebati \u010dak ni kod ku\u0107e.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Planirajte_svoje_treninge_unaprijed_kao_vaznu_stvar\"><\/span>3. Planirajte svoje treninge unaprijed kao va\u017enu stvar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerojatno \u0107ete se slo\u017eiti da <strong>preskakanje treninga nije na\u010din stvaranja navike.<\/strong> Jedna od stvari koja ljude sprje\u010dava da redovito vje\u017ebaju je vrijeme koje ne mogu odvojiti za to. Stoga&nbsp;<strong>treba planirati vje\u017ebu kao va\u017enu stvar <\/strong>koju morate napraviti danas. Ovo mo\u017eete uzeti kao termin kod lije\u010dnika koji je dogovoren za to\u010dan dan i vrijeme. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ne\u0161to krene po zlu, najvjerojatnije biste otkazali druge stvari jer smatrate da je pregled kod lije\u010dnika prioritet broj jedan. Tako biste se trebali odnositi prema planiranom treningu. Svoju namjeru da vje\u017ebate mo\u017eete izraziti, naprimjer, tako da upi\u0161ete ovo u dnevnik:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Tijekom sljede\u0107eg tjedna vje\u017ebat \u0107u u (dan) u (vrijeme) na (mjesto).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poku\u0161ajte se dr\u017eati ovog plana u svakom trenutku.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/iStock-648684978-1124x749.jpg\" alt=\"Planirajte svoje treninge unaprijed kao va\u017enu stvar\" class=\"wp-image-353392\" width=\"843\" height=\"562\" title=\"Planirajte svoje treninge unaprijed kao va\u017enu stvar\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-648684978-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-648684978-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-648684978.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Imajte_rezervni_plan\"><\/span>4. Imajte rezervni plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ponekad, unato\u010d poku\u0161ajima planiranja, pogotovo u po\u010decima, stvari ne\u0107e ispasti kako bi trebale. Ako ne mo\u017eete do\u0107i u teretanu, <strong>pripremite plan B.<\/strong> To mo\u017ee biti <strong>10- ili 20-minutni trening.<\/strong> Svatko bi trebao mo\u0107i prona\u0107i toliku koli\u010dinu vremena u svom danu. Jo\u0161 uvijek \u0107ete imati 23 sata i 40 do 50 minuta u danu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete napraviti <strong>brzi trening kod ku\u0107e, pro\u0161etati po kvartu ili oko ku\u0107e.<\/strong> Alternativno, odaberite bilo koju drugu tjelesnu aktivnost nakon koje ne\u0107ete osje\u0107ati da ste <strong>poremetili svoju naviku koju razvijate i da ste se vratili na po\u010detak.<\/strong> Opet, svoje namjere mo\u017eete izraziti re\u010denicom <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Ako (dogodi se bilo kakva nepredvi\u0111ena situacija), onda (pre\u0107i \u0107u na ovaj jednostavan plan B koji mi je jo\u0161 uvijek prihvatljiv)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovaj jednostavan trik brzo pove\u0107ava \u0161anse da \u0107ete se dr\u017eati svoje rutine vje\u017ebanja bez obzira na to \u0161to se dogodi. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ucinkoviti-kucni-6-minutni-trening-za-trbusnjake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>U\u010dinkovita 6-minutna vje\u017eba za trbu\u0161njake kod ku\u0107e<\/strong><\/a> tako\u0111er mo\u017ee biti va\u0161 rezervni plan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Odaberite_dosljednost_umjesto_intenziteta\"><\/span>5. Odaberite dosljednost umjesto intenziteta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na po\u010detku svog puta nemojte biti prestrogi prema sebi, postavite razumne ciljeve i ne brinite se o vaganju svaki dan. Va\u017enije je <strong>izgraditi novu rutinu koje \u0107ete se dr\u017eati.<\/strong> Slijedit \u0107e va\u0161 napredak iz snova. Ima vi\u0161e smisla<strong> redovito vje\u017ebati, primjerice, \u010detiri puta tjedno,<\/strong> nego besmisleno poku\u0161avati dobiti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">&#8220;figuru za pla\u017eu&#8221; <\/a>nabrzinu, mjesec dana prije va\u0161eg leta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-1124x749.jpeg\" alt=\"Odaberite dosljednost umjesto intenziteta\" class=\"wp-image-353407\" width=\"843\" height=\"562\" title=\"Odaberite dosljednost umjesto intenziteta\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Ne_forsirajte_se_previse_i_ne_usporedujte_se_s_drugima\"><\/span>6. Ne forsirajte se previ\u0161e i ne uspore\u0111ujte se s drugima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Znate li poznatu motivacijsku re\u010denicu GO HARD OR GO HOME? Zaboravite na to. Izazovni treninzi, tijekom kojih se jako znojite, nisu beskorisni. Ali opet, imajte na umu da se<strong> u po\u010detku radi o razvijanju navike, a bol po cijelom tijelu nije idealna za to. <\/strong>Ako pretjerate, <strong>mo\u017eete se ozlijediti i cijeli \u0107e napor vjerojatno zavr\u0161iti bacanjem ru\u010dnika.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er imajte na umu da<strong> vje\u017ebanje nije uspore\u0111ivanje sebe s drugima.<\/strong> Dru\u0161tvene mre\u017ee mame na to, ali poku\u0161ajte se usredoto\u010diti na sebe. Va\u0161 omiljeni bodybuilder ili fitness bikini model vjerojatno je proveo godine da bi se na\u0161ao tu gdje je sada. Me\u0111utim, u prvim danima vjerojatno su bili poput vas. <strong>Stoga budite strpljivi i rezultati \u0107e do\u0107i postupno.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Nemojte_se_bojati_nagraditi_sebe\"><\/span>7. Nemojte se bojati nagraditi sebe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako poku\u0161avate razviti novu naviku treniranja, nagrade su izvrstan na\u010din za odr\u017eavanje dosljednosti. To dokazuje i studija iz 2016. godine. Do\u0161lo se do zaklju\u010dka da \u0107e<strong> nagra\u0111ivanje za svaki uspjeh na tom putu oja\u010dati \u017eelju za vje\u017ebanjem. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Jeste li vje\u017ebali danas? Ve\u010deras si priu\u0161tite <strong>epizodu svoje omiljene emisije, ako vam druge obaveze to dopu\u0161taju.<\/strong><\/li><li>Jeste li uspjeli oti\u0107i u teretanu kako ste planirali? <strong>Nagradite se dobrom knjigom, ulaznicama za kino, \u010da\u0161om vina<\/strong> uz ve\u010deru ili si kupite ne\u0161to \u0161to \u0107e vas razveseliti.<\/li><li>Jeste li redovito vje\u017ebali cijeli prvi mjesec? Slobodno<strong> oti\u0111ite na so\u010dan hamburger ili pizzu, bez gri\u017enje savjesti.<\/strong> Odradili ste sjajan posao i definitivno zaslu\u017eujete nagradu. Ovakav obrok zasigurno ne\u0107e poremetiti va\u0161 trud, ako ga jedete samo s vremena na vrijeme.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas normalne nagrade ne motiviraju dovoljno, poludite i kladite se. <strong>Naprimjer, kladite se sa svojim\/om partnerom\/icom da \u0107ete mu\/joj morati dati 50 dolara za svaki propu\u0161teni trening.<\/strong> To zvu\u010di kao dobra motivacija da ne odustanete, zar ne? <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-1124x749.jpeg\" alt=\"Nemojte se bojati nagraditi samog\/samu sebe\" class=\"wp-image-353421\" width=\"843\" height=\"562\" title=\"Nemojte se bojati nagraditi samog\/samu sebe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Pronadite_si_partnera_za_teretanu_ili_odgovarajuce_grupne_treninge\"><\/span>8. Prona\u0111ite si partnera za teretanu ili odgovaraju\u0107e grupne treninge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S prijateljem je uvijek lak\u0161e. Ako \u017eelite razviti novu naviku, poku\u0161ajte razgovarati s nekim bliskim vama. Mo\u017eete <strong>motivirati jedni druge i svi \u0107e uspjesi imati jo\u0161 bolji okus.<\/strong> Alternativno, ako u va\u0161oj okolini postoji netko tko redovito vje\u017eba, <strong>nemojte se bojati pitati mo\u017eete li mu se pridru\u017eiti.<\/strong> Velika je to prednost jer \u0107e vam iskusniji poznanik barem pokazati kako se to radi. To \u0107e vam omogu\u0107iti da izbjegnete \u010deste pogre\u0161ke ili ozljede.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Ako nemate nikoga u okolini, ne propustite na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-pocetnike-za-brz-i-odrziv-napredak-u-teretani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 savjeta za po\u010detnike za brz i odr\u017eiv napredak u teretani.<\/strong><\/a><\/li><li>Tako\u0111er imamo poseban izbor prijedloga i savjeta za \u017eene u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/6-najcescih-mitova-o-zenskom-fitnessu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 naj\u010de\u0161\u0107ih pogre\u0161aka koje \u017eene \u010dine u teretani, a koje odga\u0111aju rezultate.<\/strong><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/iStock-827891858-1124x750.jpg\" alt=\"Prona\u0111ite si partnera za teretanu ili odgovaraju\u0107e grupne treninge\" class=\"wp-image-353435\" width=\"843\" height=\"563\" title=\"Prona\u0111ite si partnera za teretanu ili odgovaraju\u0107e grupne treninge\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-827891858-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-827891858-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-827891858.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Jedno od sjajnih rje\u0161enja mo\u017ee biti i<strong> grupni trening na kojem \u0107ete vidjeti puno odlu\u010dnih ljudi poput vas.<\/strong> \u010cesto je velika motivacija ne odustati i jednostavno raditi ono \u0161to rade svi drugi oko vas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stvaranje navike, bez obzira na to radi li se o vje\u017ebi ili bilo kojoj aktivnosti kojom se \u017eelite baviti,&nbsp;<strong>mo\u017eda nije tako izazovno kao \u0161to se \u010dini.<\/strong> Koriste\u0107i gore navedene savjete, mo\u017eete olak\u0161ati situaciju i iz dana u dan smisliti novu rutinu koja \u0107e donijeti \u017eeljene rezultate. Ne zaboravite da su<strong>&nbsp;dosljednost i strpljenje va\u017eni<\/strong>, \u010desto vi\u0161e od talenta ili genetike.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako se stje\u010de navika vje\u017ebanja? Samo slijedite nekoliko koraka zahvaljuju\u0107i kojima \u0107ete kona\u010dno posti\u0107i rezultate iz snova. Na\u0161i u\u010dinkoviti savjeti \u0107e vam pomo\u0107i.<\/p>\n","protected":false},"author":120,"featured_media":353465,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7478,6452,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-375417","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-trening-hr","9":"tag-vjezbe-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako vje\u017ebanje pretvoriti u naviku u 8 jednostavnih koraka - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se stje\u010de navika vje\u017ebanja? 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